Peanuts, raw
Checked by us One serving: 30 g · 165 kcal
Lots of niacin.
Go easy: aflatoxins can add up.
Worth knowing for some people: choking risk under age 4.
Good for
How we counted this
What one serving (30 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
4.87 mg in one serving: 30% of the 16 mg a day men need, 35% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
21 more nutrients below “a lot”
- Some
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
6.96 g in one serving: 12% of the 56 g a day men need, 15% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Listed amount only. 1 absorption study of this nutrient is on file for this food, but none is quoted yet. Each one is in The numbers, with the reason. See the studies
- Some
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
72 µg in one serving: 18% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- Some
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
2.5 mg in one serving: 17% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- Some
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.19 mg in one serving: 16% of the 1.2 mg a day men need, 17% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- Some
Magnesium
Your muscles and nerves need it to work.
Learn more
53.9 mg in one serving: 13% of the 400 mg a day men need, 17% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- Some
Selenium
Your thyroid uses it to make its hormones.
Learn more
5.34 µg in one serving: 10% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- A little
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.1 mg in one serving: 8% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A little
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.83 mg in one serving: 8% of the 11 mg a day men need, 10% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A little
Fibre
Keeps your gut moving.
Learn more
2.4 g in one serving: 6% of the 38 g a day men need, 10% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
191 mg in one serving: 6% of the 3,400 mg a day men need, 7% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.04 mg in one serving: 3% of the 1.3 mg a day men need, 4% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A little
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
15.8 mg in one serving: 3% of the 550 mg a day men need, 4% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- A little
Iron
Carries oxygen in your blood.
Learn more
0.47 mg in one serving: 6% of the 8 mg a day men need, 3% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Listed amount only. 1 absorption study of this nutrient is on file for this food, but none is quoted yet. Each one is in The numbers, with the reason. See the studies
Source: NIH Office of Dietary Supplements, iron fact sheet for health professionals
- Almost none
Calcium
Builds your bones and teeth.
Learn more
14.7 mg in one serving: 1% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Almost none
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
0.9 mg in one serving: under 1% of the 1,600 mg a day men need, under 1% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
0 µg in one serving: under 1% of the 900 µg a day men need, under 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0 mg in one serving: under 1% of the 90 mg a day men need, under 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
- Almost none
Vitamin K1
Your blood needs it to clot.
Learn more
0 µg in one serving: under 1% of the 120 µg a day men need, under 1% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
Watch out
How we counted this
Long exposure raises the risk of liver cancer.
Learn more
+30–439% a serving a day adds to an average adult’s intake from all food
That share is for one serving, 30 g, every day. Eaten once a week instead, the same serving adds a seventh as much: 4.3–63%, not 30–439%.
No amount of aflatoxins is proven harmless, so we compare with what people already take in instead of counting to a limit. We flag a food only when a daily serving would double that average.
“Go easy” here because agencies’ estimates of what an average adult takes in differ, and against the lowest of them a serving a day can double it.
One serving carries 67.6 ng
How we got this
The dataset’s rating: Go easy: can double average intake
AFB1 lower bound 2.25, upper bound 2.91 µg/kg (88% non-detect, so both bounds shown). One serving = 0.97-1.25 ng/kg body weight/day. Against EFSA adult mean AFB1 (lower bound 0.22-0.49, upper bound 1.35-3.25 ng/kg body weight/day) it adds +197-439% on lower bound pairs and +38-92% on upper bound pairs: the range straddles the doubling line, so by the settled rule it goes in "may exceed". Serving alone margin of exposure (MOE) vs benchmark dose lower limit (BMDL10) 0.4 µg/kg body weight/day = 321-415 (level of concern 10,000). PROPOSED band, not adopted.
Checked for cadmium and lead: fine at normal amounts.
You’d need about 5.7 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 1.23 µg
How we got this
A serving a day adds 6.9% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 76% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 4,300 g a week would reach the limit.
Why this rating: Eating it daily comes to 210 g a week, which stays within the 1,200 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 6.9% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade A
1 other measurement of this food, same verdict
You’d need about 4.3 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 1.68 µg
How we got this
A serving a day adds 9.5% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 78% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 3,100 g a week would reach the limit.
Why this rating: Eating it daily comes to 210 g a week, which stays within the 910 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 9.5% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade B
You’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0–0.3% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
lower bound 0, upper bound 4 µg/kg (the reporting limit); at most 0.12 µg per serving, up to 0.34% of average intake.
US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement · grade A
1 other measurement of this food, same verdict
You’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0.4% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.15 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
Middle bound (ND = half detection limit (LOD); 12.5% non-detects, under the 60% line): 4.96 µg/kg. lower bound 4.87, upper bound 5.05 µg/kg; per serving 0.146-0.152 µg (MB 0.149); adds 0.42-0.43% to average intake (MB 0.43%; 0.50 µg/kg body weight/day). Recent 3 composites (2016-2018) mean 1.64 µg/kg.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade B
For some people
Health Canada: peanuts or other nuts are not safe for children younger than four years; whole nuts, seeds, thick spreads or spoons of nut butter must never be fed to infants.
Worth knowing
No limit applies, so none is rated.
Sugar
1.4 g of sugar in a 30 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also measured in it
Figures from the dataset. None has a limit to be rated against, so none is a verdict.
Oxalate: 142 mg per 100 g in the sources we hold. · Judprasong 2006 · grade B
We haven’t rated this food for oxalate. We count only a figure that comes from a grade A or B source and says it was measured per 100 g of the food as eaten, and none of the figures here does both.
Phytate, as the source gives it: 0.17 ± 0.04 (mean ± standard error, n = 3) g/100 g (as-is (edible portion; moisture 7.09%)) · Venkatachalam 2006 · grade B
Phytate (also written InsP6, IP6 or phytic acid), the form in which plants store phosphorus, is found in whole grains, beans and nuts. It binds zinc in the gut and lowers how much zinc and plant (non-heme) iron you absorb. No limit applies.
Source: NIH Office of Dietary Supplements, Zinc fact sheet · NIH Office of Dietary Supplements, Iron fact sheet
Tyramine: 0.11 mg per kg fresh weight, so about 0.0033 mg in a 30 g serving. (mean 0.11 · standard deviation 0.41 · range nd–2.63 · n=47) · Sanchezperez 2021 · grade B
For scale, EFSA found no reported ill effects at 6 mg of tyramine in a meal for people on the older MAO-inhibitor antidepressants, 50 mg for those on the newer ones and 600 mg for healthy people not taking them, based on limited data. EFSA 2011
Also checked (nothing to act on) · 2
Noted for context, or not measured in this food yet.
Shown beside the EFSA row, not scored: no peanut-only mean, n or per-sample list is published, so no lower bound/upper bound mean can be computed. Legal limit 15 ppb total aflatoxins in nuts and nut products (Health Canada List of Contaminants); FDA action level 20 ppb for peanuts and peanut products; the 28 ppb sample was followed up (no detectable aflatoxin in further samples of the brand) and Health Canada judged it not typical.
Health Canada: common food allergens such as peanut can be introduced from about six months; delaying priority allergens is not recommended as a way to prevent food allergy. Context for the allergen flag, not a restriction.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 30 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
For niacin: no other snacks we’ve checked give clearly more, in the same 30 g.
More nutrients per serving, counted together
The other snacks we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Pumpkin seeds- More magnesium (150 mg vs 53.9 mg)
- More iron (2.51 mg vs 0.47 mg)
- Less folate (17.4 µg vs 72 µg)
Almonds, raw- More vitamin E (7.69 mg vs 2.5 mg)
- More riboflavin (0.34 mg vs 0.04 mg)
- Less niacin (2.14 mg vs 4.87 mg)
- Less folate (13.2 µg vs 72 µg)
Almonds, dry-roasted- More vitamin E (7.17 mg vs 2.5 mg)
- More riboflavin (0.36 mg vs 0.04 mg)
- Less niacin (2.14 mg vs 4.87 mg)
- Less thiamin (0.02 mg vs 0.19 mg)
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
- Pumpkin seeds
- More magnesium (150 mg vs 53.9 mg)
- More iron (2.51 mg vs 0.47 mg)
- Less folate (17.4 µg vs 72 µg)
Celery, raw- 4 kcal in 30 g (this food: 165)
- Less niacin (0.14 mg vs 4.87 mg)
- Less vitamin E (0.08 mg vs 2.5 mg)
Carrots, raw- 13 kcal in 30 g (this food: 165)
- More vitamin A (251 µg vs 0 µg)
- Less niacin (0.35 mg vs 4.87 mg)
- Less vitamin E (0.2 mg vs 2.5 mg)
None of the 21 other snacks we could compare gives clearly more protein, and more calories, per 100 g.
Why some foods aren’t suggested
Left out: Sunflower seeds, dry-roasted (Cadmium: go easy).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Peanuts, raw
How the serving was set: Reference amount: nearest row. 30 g shelled (Health Canada O.1, nuts and seeds not for use as snacks; the row does not name peanuts)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.003 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Calcium | 49.13 mg | 14.74 mg | 8.92 mg | listed used | US food database (USDA Foundation Foods) #2515376 | C |
| 60 mg | 18 mg | 10.9 mg | second database · not used | UK food tables (CoFID 2021) #14-877 | C | |
| 92 mg | 27.6 mg | 16.71 mg | copy of USDA · not used | Canadian Nutrient File 2026 #3396 | C | |
| Carbohydrate | 26.498 g | 7.95 g | 4.81 g | listed used | US food database (USDA Foundation Foods) #2515376 | C |
| Choline | 52.5 mg | 15.75 mg | 9.53 mg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Energy | 550.622 kcal | 165.19 kcal | – | FDC Energy (Atwater Specific Factors) used | US food database (USDA Foundation Foods) | – |
| 567 kcal | 170.1 kcal | – | from SR Legacy · not used | US food database (USDA SR Legacy) #172430 | C | |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Fat | 43.28 g | 12.98 g | 7.86 g | listed used | US food database (USDA Foundation Foods) #2515376 | C |
| 46 g | 13.8 g | 8.35 g | second database · not used | UK food tables (CoFID 2021) #14-877 | C | |
| Cholesterol | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Fatty acids, total saturated | 6.279 g | 1.88 g | 1.14 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Fibre | 8.014 g | 2.4 g | 1.46 g | listed used | US food database (USDA Foundation Foods) #2515376 | C |
| Folate | 240 µg | 72 µg | 43.59 µg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| 110 µg | 33 µg | 19.98 µg | second database · not used · 2.2× | UK food tables (CoFID 2021) #14-877 | C | |
| Iron | 1.554 mg | 0.47 mg | 0.28 mg | listed used | US food database (USDA Foundation Foods) #2515376 | C |
| 2.5 mg | 0.75 mg | 0.45 mg | second database · not used | UK food tables (CoFID 2021) #14-877 | C | |
| Magnesium | 179.7 mg | 53.91 mg | 32.64 mg | listed used | US food database (USDA Foundation Foods) #2515376 | C |
| 210 mg | 63 mg | 38.14 mg | second database · not used | UK food tables (CoFID 2021) #14-877 | C | |
| Niacin (B3, niacin equivalents) | 16.233 mg | 4.87 mg | 2.95 mg | listed used | Canadian Nutrient File 2026 #3396 | C |
| Phosphorus | 380.4 mg | 114.12 mg | 69.09 mg | listed used | US food database (USDA Foundation Foods) #2515376 | C |
| 430 mg | 129 mg | 78.09 mg | second database · not used | UK food tables (CoFID 2021) #14-877 | C | |
| Potassium | 635.6 mg | 190.68 mg | 115.43 mg | listed used | US food database (USDA Foundation Foods) #2515376 | C |
| 670 mg | 201 mg | 121.68 mg | second database · not used | UK food tables (CoFID 2021) #14-877 | C | |
| Protein | 23.205 g | 6.96 g | 4.21 g | listed used | US food database (USDA Foundation Foods) #2515376 | C |
| 25.8 g | 7.74 g | 4.69 g | second database · not used | UK food tables (CoFID 2021) #14-877 | C | |
| Riboflavin (B2) | 0.135 mg | 0.04 mg | 0.02 mg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| 0.1 mg | 0.03 mg | 0.02 mg | second database · not used | UK food tables (CoFID 2021) #14-877 | C | |
| Selenium | 17.81 µg | 5.34 µg | 3.23 µg | listed used | US food database (USDA Foundation Foods) #2515376 | C |
| 3 µg | 0.9 µg | 0.54 µg | second database · not used · 5.9× | UK food tables (CoFID 2021) #14-877 | C | |
| Sodium | 1.493 mg | 0.45 mg | 0.27 mg | listed used | US food database (USDA Foundation Foods) #2515376 | C |
| 2 mg | 0.6 mg | 0.36 mg | second database · not used | UK food tables (CoFID 2021) #14-877 | C | |
| Sugars | 4.72 g | 1.42 g | 0.86 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| 6.2 g | 1.86 g | 1.13 g | second database · not used | UK food tables (CoFID 2021) #14-877 | C | |
| Thiamin (B1) | 0.64 mg | 0.19 mg | 0.12 mg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| 1.14 mg | 0.34 mg | 0.21 mg | second database · not used | UK food tables (CoFID 2021) #14-877 | C | |
| Vitamin A | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #14-877 | C | |
| Vitamin B6 | 0.348 mg | 0.1 mg | 0.06 mg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| 0.59 mg | 0.18 mg | 0.11 mg | second database · not used | UK food tables (CoFID 2021) #14-877 | C | |
| Vitamin C | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| 0 mg | 0 mg | 0 mg | second database · not used | UK food tables (CoFID 2021) #14-877 | C | |
| Vitamin D | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #14-877 | C | |
| Vitamin E | 8.33 mg | 2.5 mg | 1.51 mg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| 10.09 mg | 3.03 mg | 1.83 mg | second database · not used | UK food tables (CoFID 2021) #14-877 | C | |
| Vitamin K1 | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Water | 4.816 g | 1.44 g | 0.87 g | listed used | US food database (USDA Foundation Foods) #2515376 | C |
| 6.3 g | 1.89 g | 1.14 g | second database · not used | UK food tables (CoFID 2021) #14-877 | C | |
| Zinc | 2.78 mg | 0.83 mg | 0.5 mg | listed used | US food database (USDA Foundation Foods) #2515376 | C |
| 3.5 mg | 1.05 mg | 0.64 mg | second database · not used | UK food tables (CoFID 2021) #14-877 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #14-877 | C | |
| Copper | 0.46 mg | 0.14 mg | 0.08 mg | listed used | US food database (USDA Foundation Foods) #2515376 | C |
| 1.02 mg | 0.31 mg | 0.19 mg | second database · not used · 2.2× | UK food tables (CoFID 2021) #14-877 | C | |
| Energy (Atwater general) | 588.332 kcal | 176.5 kcal | 106.85 kcal | listed used | US food database (USDA Foundation Foods) #2515376 | C |
| Energy (Atwater specific) | 550.622 kcal | 165.19 kcal | 100 kcal | listed used | US food database (USDA Foundation Foods) #2515376 | C |
| Nitrogen | 4.25 g | 1.28 g | 0.77 g | listed used | US food database (USDA Foundation Foods) #2515376 | C |
| Ash | 2.201 g | 0.66 g | 0.4 g | listed used | US food database (USDA Foundation Foods) #2515376 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Energy | 2,374 kj | 712.2 kj | 431.15 kj | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Vitamin A, IU | 0 iu | 0 iu | 0 iu | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Folate, food | 240 µg | 72 µg | 43.59 µg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Folate, DFE | 240 µg | 72 µg | 43.59 µg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Betaine | 0.6 mg | 0.18 mg | 0.11 mg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Tryptophan | 0.25 g | 0.08 g | 0.05 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Threonine | 0.883 g | 0.26 g | 0.16 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Isoleucine | 0.907 g | 0.27 g | 0.16 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Leucine | 1.672 g | 0.5 g | 0.3 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Lysine | 0.926 g | 0.28 g | 0.17 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Methionine | 0.317 g | 0.1 g | 0.06 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Cystine | 0.331 g | 0.1 g | 0.06 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Phenylalanine | 1.377 g | 0.41 g | 0.25 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Tyrosine | 1.049 g | 0.31 g | 0.19 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Valine | 1.082 g | 0.32 g | 0.2 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Arginine | 3.085 g | 0.93 g | 0.56 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Histidine | 0.652 g | 0.2 g | 0.12 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Alanine | 1.025 g | 0.31 g | 0.19 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Aspartic acid | 3.146 g | 0.94 g | 0.57 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Glutamic acid | 5.39 g | 1.62 g | 0.98 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Glycine | 1.554 g | 0.47 g | 0.28 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Proline | 1.138 g | 0.34 g | 0.21 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Serine | 1.271 g | 0.38 g | 0.23 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Fatty acids, total trans | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| SFA 14:0 | 0.025 g | 0.01 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| SFA 16:0 | 5.154 g | 1.55 g | 0.94 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| SFA 18:0 | 1.1 g | 0.33 g | 0.2 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| MUFA 18:1 | 23.756 g | 7.13 g | 4.31 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| PUFA 18:2 | 15.555 g | 4.67 g | 2.82 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| PUFA 18:3 | 0.003 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| MUFA 16:1 | 0.009 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| MUFA 20:1 | 0.661 g | 0.2 g | 0.12 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Fatty acids, total monounsaturated | 24.426 g | 7.33 g | 4.44 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Fatty acids, total polyunsaturated | 15.558 g | 4.67 g | 2.83 g | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Lutein + zeaxanthin | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| Manganese | 1.68 mg | 0.5 mg | 0.31 mg | listed used | US food database (USDA Foundation Foods) #2515376 | C |
| 2.1 mg | 0.63 mg | 0.38 mg | second database · not used | UK food tables (CoFID 2021) #14-877 | C | |
| Niacin (B3, preformed) | 12.066 mg | 3.62 mg | 2.19 mg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| 13.8 mg | 4.14 mg | 2.51 mg | second database · not used | UK food tables (CoFID 2021) #14-877 | C | |
| Pantothenic acid (B5) | 1.767 mg | 0.53 mg | 0.32 mg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| 2.66 mg | 0.8 mg | 0.48 mg | second database · not used | UK food tables (CoFID 2021) #14-877 | C | |
| Retinol | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #172430 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #14-877 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Absorption studies
Studies of how much of a nutrient gets in; those done in animals are marked. This page quotes a figure only from a study that passes our screen: adults, graded A, of this food in this preparation, with a test dose on record and a source that has passed our evidence check. The exception is calcium on our calcium card: its figure comes from the card’s own study, checked with the card, and is marked “used” even where that study misses a step of this screen. The others are listed so nothing is hidden, each with the first check it fails.
No study of this food passes the screen yet, so no absorption figure is quoted.
| Study | Nutrient | Absorbed | Test dose | People | Grade | On this page |
|---|---|---|---|---|---|---|
| Chaturvedi 1986: peanuts local variety · boiled groundnuts in shell · whole-day diet 39.90 mg niacin (200 g boiled groundnuts in shell, 100 C, 60 min) full text read | Niacin (B3, preformed) | – | not reported | 6 | A | Not used: it measures something other than the share absorbed. |
| Macfarlane et al. 1988: peanuts not stated · nut meals (form not stated) · load not reported full text read | Iron | 1.8 % | not reported | 137 | B | Not used: we haven’t confirmed how the food was prepared in this study. |
| Hodgkinson et al. 2025: peanuts (pig), blanched animal study blanched peanuts, not roasted · Blanched and dehusked (hammer-milled) · diet protein level not stated; ration 0.08 x metabolic body weight (kg^0.75) per day full text read | Protein | 81.5 % | not reported | 6 | B | Not used: we haven’t confirmed how the food was prepared in this study. |
| Hodgkinson et al. 2025: peanuts (pig), smooth peanut butter animal study smooth peanut butter · Fed as received · diet protein level not stated; ration 0.08 x metabolic body weight (kg^0.75) per day full text read | Protein | 92.6 % | not reported | 6 | B | Not used: we haven’t confirmed how the food was prepared in this study. |
Hazard rows as the dataset rates them
- Aflatoxins · Go easy: can double average intake · AFB1 lower bound 2.25, upper bound 2.91 µg/kg (88% non-detect, so both bounds shown). One serving = 0.97-1.25 ng/kg body weight/day. Against EFSA adult mean AFB1 (lower bound 0.22-0.49, upper bound 1.35-3.25 ng/kg body weight/day) it adds +197-439% on lower bound pairs and +38-92% on upper bound pairs: the range straddles the doubling line, so by the settled rule it goes in "may exceed". Serving alone margin of exposure (MOE) vs benchmark dose lower limit (BMDL10) 0.4 µg/kg body weight/day = 321-415 (level of concern 10,000). PROPOSED band, not adopted. · EFSA 2020 · A
- Aflatoxins · Context · Shown beside the EFSA row, not scored: no peanut-only mean, n or per-sample list is published, so no lower bound/upper bound mean can be computed. Legal limit 15 ppb total aflatoxins in nuts and nut products (Health Canada List of Contaminants); FDA action level 20 ppb for peanuts and peanut products; the 28 ppb sample was followed up (no detectable aflatoxin in further samples of the brand) and Health Canada judged it not typical. · CFIA targeted surveys: Aflatoxins 2010-2011 · A
- Cadmium · Nothing to watch: under the limit · A daily serving adds 9.5% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · Health Canada Total Diet Study, trace elements · B
- Cadmium · Nothing to watch: under the limit · A daily serving adds 6.9% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · US FDA Total Diet Study (2018–2020) · A
- Choking risk under age 4 · Worth knowing · Health Canada: peanuts or other nuts are not safe for children younger than four years; whole nuts, seeds, thick spreads or spoons of nut butter must never be fed to infants. · Health Canada, Nutrition for Healthy Term Infants: Recommendations… · A
- Lead · Nothing to watch: doesn’t double average intake · lower bound 0, upper bound 4 µg/kg (the reporting limit); at most 0.12 µg per serving, up to 0.34% of average intake. · US FDA Total Diet Study (2018–2020) · A
- Lead · Nothing to watch: doesn’t double average intake · Middle bound (ND = half detection limit (LOD); 12.5% non-detects, under the 60% line): 4.96 µg/kg. lower bound 4.87, upper bound 5.05 µg/kg; per serving 0.146-0.152 µg (MB 0.149); adds 0.42-0.43% to average intake (MB 0.43%; 0.50 µg/kg body weight/day). Recent 3 composites (2016-2018) mean 1.64 µg/kg. · Health Canada Total Diet Study, trace elements · B
- Peanut allergy · Worth knowing · Peanuts are a Health Canada priority food allergen: flagged for people with a peanut allergy. · Health Canada, priority allergens · A
- Introducing peanut early to infants · Context · Health Canada: common food allergens such as peanut can be introduced from about six months; delaying priority allergens is not recommended as a way to prevent food allergy. Context for the allergen flag, not a restriction. · Health Canada, Nutrition for Healthy Term Infants: Recommendations… · A
Oxalate, phytate and gut-tolerance measurements
- fodmap gos: total raffinose-family oligosaccharides (RFOs) 0.40-0.67%, mean 0.56%; raffinose mean 0.7 mg/g; stachyose mean 5.0 mg/g (3.4-6.0) g/100 g · dry weight · raw seed, greenhouse-grown · grade A · Sanyal 2023
- fodmap gos: raffinose 0.05-0.12%; stachyose 0.31-0.61% (33 cultivars; basis not stated in the abstract) g/100 g · not stated (moisture of the samples 4.9%) · non-germinated seeds · grade B · Bryant 2003
- fodmap gos: 0.56 g/100 g · dry weight basis as the paper states it; the assay used hexane-defatted meal, so whole-seed basis is uncertain · raw mature dry peanut seeds · grade B · Sanyal 2023
- histamine: not detected (n = 7) mg/kg · fresh weight (table title) · "Peanuts"; raw vs roasted not stated · grade B · Sanchezperez 2018
- histamine: ND in all samples mg/kg · fresh weight · not stated · grade B · Sanchezperez 2021
- oxalate total: 142 ± 35 (mean ± standard deviation as printed; n not in abstract) mg/100 g · not stated · peanuts bought at three Bangkok markets; raw vs roasted not stated · grade B · Judprasong 2006
- phytate: 0.17 ± 0.04 (mean ± standard error, n = 3) g/100 g · as-is (edible portion; moisture 7.09%) · raw full-fat kernels stored at -20 °C (inferred from the Methods: "full-fat seeds"; not otherwise stated) · grade B · Venkatachalam 2006
- tyramine: mean 0.11 · standard deviation 0.41 · range nd–2.63 · n=47 mg/kg · fresh weight · not stated · grade B · Sanchezperez 2021
- tyramine: not detected (nd) mg/kg · fresh weight · market nuts, Belo Horizonte · grade B · Diniz 2015
Sources
- Bryant RJ, Rao DR, Ogutu S (2003) Alpha and beta-galactosidase activities and oligosaccharide content in peanuts. Plant Foods Hum Nutr 58:213-223 · doi:10.1023/B:QUAL.0000040351.01307.ed · PMID 15366262
bryant2003· abstract only · publisher copyright - CFIA targeted surveys: Aflatoxins 2010-2011; Aflatoxins in selected corn products, nuts, nut products... 2012-2013; Aflatoxins in chocolate, cocoa powder, grain-based foods, nuts and nut products, spices and wine 2014-2015
cfia-aflatoxins-surveys· page · Government of Canada terms (not confirmed as OGL; no open-data CSV found) - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - Public Health England, Composition of Foods Integrated Dataset (CoFID) 2021
cofid-2021· dataset · Open Government Licence v3.0 - Diniz FB. Elaboracao de tabela de aminas bioativas em alimentos e estimativa da ingestao no Brasil [MSc dissertation]. UFMG, Faculdade de Farmacia, 2015.
diniz2015· full text read · repository copy (licence not stated) - EFSA (2020) Annexes to the risk assessment of aflatoxins in food, Annex B (occurrence tables), Zenodo · doi:10.5281/zenodo.3607186
efsa-2020-aflatoxins-annex· dataset · CC BY 4.0 - US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement
fda-tds-fy2018-2020· dataset · US government work (17 USC 105), public domain - USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30· dataset · CC0 1.0 (public domain) - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Nutrition for Healthy Term Infants: Recommendations from Birth to Six Months, and from Six to 24 Months (page details 2025-10-30)
hc-infant-nutrition· page · Government of Canada terms (Crown copyright; not OGL) - Health Canada, Common food allergens (priority allergens list)
hc-priority-allergens· page · Government of Canada terms (Crown copyright; not OGL) - Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites)
hc-tds-trace-elements· dataset · Open Government Licence – Canada 2.0 - Judprasong K, Charoenkiatkul S, Sungpuag P, Vasanachitt K, Nakjamanong Y (2006) Total and soluble oxalate contents in Thai vegetables, cereal grains and legume seeds and their changes after cooking. J Food Compos Anal 19:340-347 · doi:10.1016/j.jfca.2005.04.002
judprasong2006· abstract only · publisher copyright - Chaturvedi A, Geervani P (1986). Bioavailability of niacin from processed groundnuts. J Nutr Sci Vitaminol (Tokyo) 32(3):327-334. · doi:10.3177/jnsv.32.327 · PMID 2944996
pmid:2944996· full text read · J-STAGE open-access PDF - Macfarlane BJ, Bezwoda WR, Bothwell TH, Baynes RD, et al. (1988). Inhibitory effect of nuts on iron absorption. Am J Clin Nutr 47:270-4 · doi:10.1093/ajcn/47.2.270 · PMID 3341259
pmid:3341259· full text read · licence not recorded - Hodgkinson SM, Stroebinger N, Stein HH, Fanelli NS, de Vries S, van der Wielen N, et al. True ileal amino acid digestibility of human foods classified according to food type as determined in the growing pig. J Nutr 2025;155:3384-3400. · doi:10.1016/j.tjnut.2025.08.004 · PMID 40812478
pq_hodgkinson2025· full text read · CC BY (Europe PMC licence field) - Sánchez-Pérez S et al. 2018, Foods 7:205, Table 1 (histamine in plant foods; PMC6306728)
sanchezperez2018· full text read · CC BY 4.0 - Sánchez-Pérez S et al. 2021, Nutrients 13:1395, Table 1 (histamine)
sanchezperez2021· full text read · CC BY 4.0 - Sanyal R, Pradhan B, Jawed DM, Tribhuvan KU, et al. Spatio-temporal expression pattern of raffinose synthase genes determine the levels of raffinose family oligosaccharides in peanut (Arachis hypogaea L.) seed. Sci Rep 2023;13:795. · doi:10.1038/s41598-023-27890-z · PMID 36646750
sanyal-2023-scirep· full text read · CC BY 4.0 - Sanyal R et al. (2023) Spatio-temporal expression pattern of Raffinose Synthase genes determine the levels of Raffinose Family Oligosaccharides in peanut (Arachis hypogaea L.) seed. Sci Rep · doi:10.1038/s41598-023-27890-z · PMID 36646750
sanyal2023· full text read · CC BY 4.0 (open access) - Venkatachalam M, Sathe SK (2006) Chemical composition of selected edible nut seeds. J Agric Food Chem 54(13):4705-4714 · doi:10.1021/jf0606959 · PMID 16787018
venkatachalam2006· full text read · publisher copyright (read as a third-party PDF copy)
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.